WEDFEB12

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Dumbbell Ankle Stretch: 45 Seconds Each Side

Child’s Pose on Box: 1 Minute

Primer

2 rounds:

8 Single Leg DB RDLs

10 Dead Bug Angels

12 Weighted DB Glute Bridges

14 Shoulder Taps in High Plank (Each arm)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Venti”

AMRAP 20:

20 Wallballs (20/14)

20 Single Arm Dumbbell Power Snatches (50/35)

20 Box Jumps (24/20)

20 Single Arm Dumbbell Push Presses (50/35)

20/15 Calorie Row
*Stagger heats by 2 minutes

*DB Snatches will alternate arms

*DB Push Press will alternate arms every 5 reps

Extra

Midline

5 Sets, Not For Time:

10-15 GHD Sit-ups

50′ Front Rack Double Kettlebell Carry

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